11/30

Warm up 400 m run – 5 laps 500 m row 25 arm circles forward and back 25 GHD sit ups 25 pushups Dynamic warmup Strength: Clean and Jerk 8 x 3 E2m x 3 min @ 70% max 5 x 3 E2m x 3min @ 80 % max Bench Mark Monday Kelly 5 Rounds for time 400 m run 5 laps/500 m row 30...

11/20

11/20   Warm Up: 500 m Row/ 4 Laps 25 Arm Circles (fwd & bk) 25 Sit Ups 25 Push Ups    Midline Work: 7 Minutes 45 Sec. Work 15 Sec. Rest   WOD: 2 Rounds For Time 30 Wall Balls (20/14) 20 Burpees 10 KBS (53/35) Run 2 Laps /200 m Row 30 Burpees...

11/17

11/17 Warm Up: 500 m Row 15 GHD Sit Ups 20 Arm Circles (fwd & bk) 15 PVC Pass Thrus Dynamic Warm Up: Lunges High Knees Quad Pulls Butt Kickers Strength: Dead Lift 8 Reps E2M x 3 @ 70% 5 Reps E2M x 3 @ 80% WOD 20 Min AMRAP 20 Cal Row 1 Clean & Jerk (135/95) 20...

11/16

11/16 Warm Up 500 m Row 25 Sit Ups 25 Push Ups 25 Air Squats then 10 Minute EMOM even: 10 Sit Ups           10 V-Ups odd:  10 Push Ups           20 Sec. Plank WOD:...

11/11 – Veterans Day

11/11 Warm Up 400 m Run / 500 m Row 15 Air Squats 15 Push Ups 15 Arm Circles (fwd & bk ) 15 Sit Ups Dynamic:     Lunges     High Knees     Butt Kickers WOD For Time Run 5 Laps (500 m Row) Then: 10 Rounds 100 Singles 10...
WORKOUT OF THE DAY